This article was co-authored by Theodore Leng, MD. Dr. Leng is a Board Certified Ophthalmologist and Vitreoretinal Surgeon and an Assistant Professor of Opthalmology at Stanford University. He completed his MD and Vitreoretinal Surgical Fellowship at Stanford University in 2010. Dr. Leng is a Fellow of the American Academy of Ophthalmology and the American College of Surgeons. He is also a member of the Association for Research in Vision and Ophthalmology, the Retina Society, the Macula Society, the Vit-Buckle Society, as well as the American Society of Retina Specialists. He received the Honor Award by the American Society of Retina Specialists in 2019.

There are 28 references cited in this article, which can be found at the bottom of the page.

Experts agree that spending time in front of a computer may cause eye strain.[1]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source While eye strain typically isn't harmful, it can cause bothersome symptoms like dry, watery eyes, sensitivity to light, headache, and neck or shoulder pain. Fortunately, it's fairly easy to protect your eyes so computer use is less likely to bother them. Research suggests that making simple changes like re-positioning your screen, blinking, taking breaks, and adjusting your lighting may help prevent eyestrain.[2]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source Additionally, you might incorporate other diet and lifestyle changes to protect your eyes.

Sit far enough away from the screen. This is usually considered at least an arm's length away from the screen. To make sure your computer is positioned right, try the high-five test: if you can properly high-five your computer screen with a full arm extension, you're sitting too close.[3]XResearch source

Locate the computer screen 4 or 5 inches below your eye level. Ideally, you should look down at the computer screen at about a 15 to 20 degree angle. This ensures that more of your eyeball is covered by your eyelid, keeping your eyes moisturized and healthy.[4]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source

Position reference material properly. If you're using any books or papers while working, you can strain your eyes if you don't position them properly. If they're too low, your eyes will have to refocus every time you glance at them, leading to eye fatigue. You can also strain your neck by moving it to look down too often. Reference materials should be located above the keyboard and below the computer's monitor. To help do this, use a document holder or a book to prop up materials a few inches and help rest your eyes.[5]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source[6]XTrustworthy SourceUniversity of Rochester Medical CenterLeading academic medical center in the U.S. focused on clinical care and researchGo to source

Blink often. We naturally blink about 20 times every minute, but when focusing on a screen this can drop by as much as half. This means your eyes are at much greater risk of drying out when working on the computer. Since your body won't blink as much naturally, you'll have to be conscious of this and force yourself to blink.[7]XResearch source

Deliberately blink every five seconds or so.

If you find this too distracting, try taking breaks. Every 20 minutes, look away from the screen for 20 seconds. This allows you to blink naturally and re-moisturize your eyes.

Adjust your screen lighting. Your screen should be illuminated in relation to your environment. If you're working in a brightly lit room, you can increase your brightness settings; if the room is dim, lower the settings. While the screen should be brightest object in the room, it shouldn't be on the brightest setting in a dark room.[8]XResearch source

Your eyes will often tell you if your screen isn't lighted properly. If your eyes are feeling strained, try adjusting your brightness settings in relation to your work environment.

Reduce glare from your screen. Surrounding lights can reflect off your screen and strain your eyes. There are several ways you can reduce glare and keep your eyes healthy.

Keep your computer screen clean. Dust on your screen can further reflect light into your eyes. Dust your screen on a regular basis with either a specialized cleaning cloth or spray.[9]XResearch source

Avoid sitting with a window behind you. The sun's rays will reflect off the screen and back into your eyes. If this is unavoidable, cover the window with a drape or sheet to help reduce the glare.[10]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source

Use lower wattage light bulbs. Very bright bulbs from desk lamps and overhead lights will reflect off the screen. If your work space is very bright, try switching to less powerful bulbs.[11]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source

Take regular breaks. The American Optometric Association recommends that for every two hours of looking at the computer screen, you should take a 15 minute break. During this time you should blink, close your eyes, and allow them to rest and re-lubricate.[12]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source

This isn't only good advice to protect your eyes, but your health in general. Sitting for long periods of time can be bad for your back, joints, posture, and weight. Use these breaks to stretch and walk around to prevent the adverse effects of prolonged sitting.

Ask your eye doctor about specialized glasses. Some glasses are specifically tinted to reduce glare from computer screens. You eye doctor can recommend a good pair of these that will help properly protect your eyes from computer glare. These are available in prescription and OTC versions.[13]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source

Make sure you only use lenses specifically designed to reduce computer glare. Reading glasses won't help in this situation.[14]XResearch source

Stop working if you experience symptoms of digital eye strain/computer vision syndrome. Eye doctors use this term to describe the adverse effects of prolonged computer use. These symptoms are not permanent and should subside when you step away from the computer for a few hours. They can cause significant discomfort, however, and if ignored can lead to permanent eye problems.[15]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source

By using the steps in this section when using the computer, you can significantly decrease your risk of developing digital eye strain. Sometimes, however, the best answer is taking a long break to let your eyes rest.

Visit the eye doctor annually. Your visual abilities in everyday life influence how little or how much prolonged computer use will affect you. Conditions like farsightedness, astigmatism, and poor eye focusing can make computer eyestrain much worse.[16]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source The eye doctor can prescribe corrective lenses to remedy your eyesight and reduce how badly the computer affects your vision. He can also recommend different methods of protecting your eyes while you use the computer.

Follow the same rules from computer usage when looking at a smartphone, tablet, or television. With the proliferation of portable electronic devices, many people are experiencing digital eye strain from looking at smartphones.[17]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source You should apply the same rules you would follow when using a computer to anything with a screen: clean the screen, adjust the brightness, take breaks, and minimize glare. In addition, there are a few more things you can do when viewing portable devices.[18]XResearch source

Although many people look at their phones while in bed, this is a bad habit. Remember, if the screen is significantly lighter than the environment, it puts strain on your eyes. Try to keep this habit to a minimum. If you continue doing this, at least put the brightness settings all the way down to minimize eyestrain as much as possible.

Wear sunglasses. Ultraviolet radiation from the sun can do serious damage to your eyes if they aren't protected. Conditions like cataracts and macular degeneration can be caused and exacerbated by sunlight. Buy a good pair of sunglasses and wear them whenever you're in the sun. Look for an "ANSI" sticker on sunglasses to ensure that they meet American National Standards Institute guidelines and screen out the required amount of UV rays.[19]XResearch source

Take care of your contacts. Dirty or old contact lenses can damage your eyes and even lead to vision-threatening infections. By properly caring for your lenses you can protect your eyes from damage.[20]XResearch source

Wash your lenses after every use with the cleaning solution your eye care professional recommended.

Wash your hands before handling your contacts. This ensures that you won't transfer any bacteria from your hands to your lenses. Also wash with a mild, fragrance-free soap. You could also transfer chemicals and fragrances onto your lenses and cause eye irritation.

Wear goggles or safety glasses whenever you're working with tools or chemicals. Small objects can do a lot of damage if lodged in the eye. Whether you're working with power tools, cutting the grass, or cleaning the kitchen with chemicals, you should always wear appropriate eye protection. This will ensure that your eyes stay safe and healthy.[21]XResearch source

Get plenty of vitamin C. Vitamin C not only helps prevent you from getting sick, but it is also great for eye health. Evidence suggests that it can prevent the formation of cataracts and slow macular degeneration.[22]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source While most fruits and vegetables contain some vitamin C, the following foods are some of the best sources for the nutrient:[23]XResearch source[24]XResearch source

Oranges. One orange will provide you with a whole day's worth of vitamin C. It is better to get your vitamin C from a whole orange rather than orange juice. That way, you can avoid the added sugar that comes from orange juice.

Yellow peppers. Just one large pepper will give you 500% the necessary daily intake of vitamin C. These are easy to cut up and snack on throughout the day.

Dark green vegetables. Kale and broccoli specifically are high in vitamin C. With a cup of either kale or broccoli, you can get an entire day's worth of vitamin C.

Berries. Blueberries, strawberries, blackberries, and raspberries are all great choices for vitamin C.

Eat foods high in vitamin A. This vitamin helps improve your vision in the dark. Orange and yellow foods tend to be high in vitamin A, so make sure you get plenty of them in your diet.[25]XResearch source

Carrots. For decades carrots have been hailed as the food for good vision. While they are by no means the only food that will help your eyes, they're packed with vitamin A and are a great food for maintaining eyesight.

Sweet potato. This is another food filled with vitamin A. It makes a tasty side dish to many meals.

Add zinc to your diet. Zinc aids in the production of melanin, a pigment which helps protect the eyes.[26]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source There are a number of foods that will add a good amount of zinc into your diet.[27]XResearch source

Shellfish. Lobster, crab, and oysters all provide high doses of zinc.

Spinach and other green leafy vegetables. In addition to vitamin C, these vegetables will give your body the zinc it needs to protect your eyes.

Nuts. Cashews, peanuts, almonds, and walnuts are all high in zinc. They are easy to snack on throughout the day.

Include omega-3 fatty acids in your diet. These are good for your overall health. They improve nerve function, and therefore help improve the performance of the nerves related to vision. The best sources of omega-3's are oily fish like salmon, sardines, and herring.[28]XTrustworthy SourceAmerican Optometric AssociationProfessional medical organization dedicated to supporting optometrists and improving public eye and vision healthGo to source

Drink plenty of water. One of the most common eye problems is excessive dryness. While there are certain conditions that can lead to dry eyes, you may just be dehydrated. Dehydration manifests itself in several ways, including decreased tear production. Try increasing your water intake to see if this helps your eyes feel less dry.

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Community Q&A

Computer screens can contribute to some eye conditions but permanent "eye damage" from computer use has not been scientifically substantiated. This is not to say that computer usage has no effects on eyes; it certainly does. Eye problems that can be caused by staring at the screen for long periods of time include: Dry eyes, eye strain, blurring or poor focusing of vision, sore or tired eyes, etc. Non-eye problems from excess screen usage can include headaches, neck strain, shoulder pain and general tiredness.

Looking at a computer screen for a long time can result in some problems for your eyes, such as getting dry eyes, eye strain or blurred/poorly focused vision. It is important to take regular breaks from computer usage and to stare into the distance when you take your mini-breaks. Also ensure that the computer screen is properly positioned––see How to Position Your Computer for help with distancing the device properly and putting it at the correct height.

For long-term eye protection, the CDC recommends that you eat healthily (plenty of green veggies), maintain a healthy weight, never smoke or quit smoking, and wear UV-blocking sunglasses when outside. In addition, it’s important to be aware of any eye conditions that run in your family and get regular eye examinations to ensure that any health issues are caught early.

Sunglasses are made for eye protection from the sun; while they can be used briefly until you get proper computer protection glasses, they darken everything and are not ideal glasses for this purpose. If you want to use sunglasses, choose one with UV protection and, if possible, polarized. The best protection will come from computer glasses specially made for this purpose, with an anti-reflective coating and a tint will help to protect your eyes from the computer glare and visible blue light.

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Tips

If you work late at night, it might stress your eyes. Use "f.lux", a screen protecting software which lets you reduce this strain. You can also use screen protectors for the same, such as "Blue Light Shield"

About This Article

This article was co-authored by Theodore Leng, MD. Dr. Leng is a Board Certified Ophthalmologist and Vitreoretinal Surgeon and an Assistant Professor of Opthalmology at Stanford University. He completed his MD and Vitreoretinal Surgical Fellowship at Stanford University in 2010. Dr. Leng is a Fellow of the American Academy of Ophthalmology and the American College of Surgeons. He is also a member of the Association for Research in Vision and Ophthalmology, the Retina Society, the Macula Society, the Vit-Buckle Society, as well as the American Society of Retina Specialists. He received the Honor Award by the American Society of Retina Specialists in 2019.

To protect your eyes when you're using a computer, start by sitting at least an arm’s length away from the screen. Next, position the computer screen 4-5 inches below eye level, or at a 15-20 degree angle, so you’re looking down at it. Then, adjust your screen lighting, so if the room is brightly lit, your screen brightness is also turned up. Additionally, deliberately blink every 5 seconds, or, every 20 minutes, look away from the screen for 20 seconds to re-moisturize your eyes. To learn how to reduce glare on your computer screen, keep reading!

Thanks to all authors for creating a page that has been read 381,520 times.

Reader Success Stories

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Paul Dean

Mar 27, 2017

"Moved my monitors further away on my desk and turned down the brightness. Funnily enough, I was aware of most of this advice, but even so, I had been sat with my new 2 monitors on full brightness for over a year, until reading this article prompted me to do what I already knew!"..." more

Rated this article:

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Simon Andersen

May 17, 2017

"The part about the vitamins and zinc, as well as adjusting the monitor, are really easy steps for me to accomplish. Especially the zinc part, since I enjoy eating peanuts."..." more

MU

Mahesh Urude

Feb 5, 2017

"Helped a lot. I work on a PC for long time, so I was needing to know what care I should take to protect my eyes. Thank you very much."..." more

AS

Anant Sawant

Mar 24, 2016

"I got what I was looking for and more from this article. This was very helpful. Thanks."

"Moved my monitors further away on my desk and turned down the brightness. Funnily enough, I was aware of most of this advice, but even so, I had been sat with my new 2 monitors on full brightness for over a year, until reading this article prompted me to do what I already knew!"..." more

Rated this article:

SA

Simon Andersen

May 17, 2017

"The part about the vitamins and zinc, as well as adjusting the monitor, are really easy steps for me to accomplish. Especially the zinc part, since I enjoy eating peanuts."..." more

MU

Mahesh Urude

Feb 5, 2017

"Helped a lot. I work on a PC for long time, so I was needing to know what care I should take to protect my eyes. Thank you very much."..." more

AS

Anant Sawant

Mar 24, 2016

"I got what I was looking for and more from this article. This was very helpful. Thanks."